Labor Day aka grill fest...even for vegetarians

When talking about recovery with my clients, I am not talking about resting after practice or taking days off to allow your muscles to recover.  While both are very important, when I use the word “recovery,” I am referring to eating within the 30 minute “recovery window of opportunity.”  It is essential to replace glycogen storages by eating carbohydrates (muscle fuel) and consuming protein to aid in the repair of muscle tissues.  Many clients complain of fatigue and feeling “heavy” after or even during their workouts.  They are often not fueling and recovering their workouts with appropriate food choices.

As a rule of thumb, I tell my clients that they have 30 minutes to get their recovery snack in before the window of opportunity is gone.  In most cases, this requires being prepared.  A great recovery snack is a low fat or fat free chocolate milk and a banana.  This combination of foods provides a good balance of carbohydrates and proteins to help recover and repair muscles.  It is quick and easy to pack.  Other examples of good recovery snacks include smoothies containing protein, sports nutrition bars, or greek yogurt and cereal.  Just remember to have protein and carbohydrates in your recovery snack! As I mentioned last week, don’t forget about hydration either! Make sure that you are replacing fluids lost in your workout.

The Sports, Cardiovascular, and Wellness (SCAN) Dietetic Practice Group has some good handouts about recovery and hydration as well as other sports nutrition topics.

 

Yoga just didn’t do it for me. (At least the kind in my classes.) Too much “up dog, down dog.” Mostly because I have sensitive shoulders. The same instructor also told me about another class she taught….”Body Pump.”  Lifting weights to music. I thought it might be fun. I was “Pumped,” no pun intended. Something I could do to supplement my Wii exercising.  So I signed up for Tuesday and Thursday classes from 8;30-9:30 am.  I couldn’t wait for my back to get better.  Unfortunately, I had to wait about a month. 

My first day of Body Pump…I got my Step, a set of five and eight pound weights, a pad and towel… laid them out in front of the mirrors so I could watch myself . I was hooked from the moment the music started.  It was 60 minutes of all kinds of varied exercises.  Some for the back, legs, quads, biceps, triceps, lats and all the other parts of the body that I was totally unfamiliar with.  Guess what, I still can’t keep the body parts straight in my head.  Doesn’t matter, I persevered.  By the way… Body Pump is a licensed exercise program for professional trainers to teach in formal training programs. It is available all over the country at gyms and Ys.

I never miss a class unless I am out-of-town. It invigorates me. The class is mostly women, women of all ages. We range in age from about 25 to 80. I am probably the third oldest, and I won’t tell you just yet how old I am. Every new session, one or two men join, they never last. I’m not sure why. Maybe they think it is too easy, more than likely, they can’t quite deal with a room of thirty or more women, many of whom are in better shape than they are. There is also a lot of “chatter.”

Each class I attend, I am totally focused. I watch my form, paying attention to how I hold my weights, making sure not to lock my knees or keep too straight elbows. Head up, down, shoulders back, bend from the waist, feet a certain distance apart, always trying to improve and lift a little more weight. I have progressed over the months from five and eight pound weights to 10 and 12 pound weights in each hand. The class was originally designed to use a with barbells, a single bar with interchangeable weights on the ends. If you have sensitive shoulders like I do, then dumbbells work better. By the way, the music comes in eight week sets, so you hear the same music for each exercise for eight weeks, and then it changes for the next eight weeks. Some of it I like, and some of it I don’t.

So I have now made it to the one year mark. Proud of my determination and “stick-to-itiveness.” I can see a huge difference in my body, both in shape and stamina. I have definition where I didn’t know I could. I have arms I am proud of and am determined to still be doing this next year this time. I hope some of you will try and find a “Body Pump” class near you. It has been life changing for me, exhilarating and the camaraderie is fun.

I love meeting nutritionally energized people who are filled to the brim with food facts, suggestions, and stories.

A few days ago I randomly got involved in a raw food conversation while sitting at my neighborhood raw food cafe (what are the odds?). The conversation focused on the body’s positive reaction to a fully raw diet- a lifestyle that I do not follow but love to learn about nonetheless.  The conversation took a lovely turn when it became more hands-on and I was offered to try “the food of the gods”, aka a delicious ball of cocoa, coconut, and pure goodness.

The two men spearheading the conversation blew my mind away as they fervidly shared facts and health benefits of the cacao plant. I literally took out a pad of paper to jot down notes.

First things first, definitions:

• Cacao: unprocessed beans and pods of the Theobroma Cacao tree
• Cocoa: a powder or butter made from roasted ground cacao seeds
• Chocolate: cocoa liquor + cocoa butter + emulsifier + vanilla

A few interesting facts provided by my cacao gurus, Cacao Web, and All Chocolate:

• Flavinoids found in the cacao bean reduce the blood’s ability to clot and thus reduce the risk of stroke and heart attacks
• Cacao contains Phenylethylamine, a slight antidepressant and stimulus similar to the body’s own dopamine and adrenaline
• Cocoa and chocolate can increase the level of serotonin in the brain
• Cacao beans are rich in magnesium (in which everyone is apparently deficient), calcium, iron, zinc, copper, potassium, sulfur, and manganese and contain vitamins A, B1, B2, B3, C, and E
• Used as a currency in Mexico into the mid-1800s
• The first commercially prepared dark chocolate was produced in 1847
• The Swiss developed milk chocolate in 1876
• The average American consumes 11 lbs of chocolate each year

This new knowledge got me pumped to incorporate cacao into my diet, and not just via dessert.  While chocolate ice cream and chocolate chip cookies are delicious, I wanted a seemingly healthier and savory alternative.  With that a light a bulb went off– cocoa rubbed tofu.  I often see chefs on the Food Network roast beef and pork in a cocoa-cayenne crust, so why not use a similar concept for tofu?  I searched the web for inspiration and adapted the following. YUM.

Cocoa Curry  Tofu:

(Kudos Hershey)

2 tbsp ground cumin

2 tbsp curry powder

1 tsp salt

1 tsp ground pepper

1 1/2 tbsp unsweetened cocoa powder

1. Drain extra firm tofu and pat dry with paper towels

2. Cut into thick slices, 8 or so per block

3. Coat tofu with Cocoa Curry Spice mix

4. Heat a tad of extra virgin olive oil in a skillet over medium-high heat (enough to cover the bottom)

5. Add tofu and cook on one side until a caramel brown (4-5 minutes), flip and repeat

Serve immediately and enjoy!

Young athletes (ages 7-11) comprise a large part of my client base and it is important to point out physiological differences between them and adults when implementing nutrition and hydration.  It is especially important to consider these differences during the hot summer months!  One physiological difference is that children have a lower sweat rate.  This means they have a decreased tolerance to heat and humidity extremes.  They produce more heat yet have less ability to transfer the heat from their muscles to be released through the skin.  Consequently, by the time a budding athlete is thirsty, he or she is already partially dehydrated.  Be sure to encourage them to consume adequate fluids before, during, and after their sports.

Whether to use a sports drink is dependent on the length and type of sport.  (You may want to consult a Registered Dietician or Nutritionist.) Practices over two hours in length definitely necessitate the use of a sports drink. Regardless of age, athletes should consume two cups of fluid per pound of body weight lost during exercise.  In general, young participants should consume more fluids before and during their sports as compared with adults.  Some fluid intake guidelines to follow are:

• Youth ages 7-10:
  • 1-2 cups 2 hours before practice
  • ½ cup 15 minutes prior
  • ¼- ½ cup every 15 minutes during practice
• Youth ages 11-18:
  • 2-2 ½ cups 2 hours before practice
  • 1- 1 ½ cups 15 minutes prior
  • ½ cup every 15 minutes during practice

It can take up to 10-14 days for young athletes to acclimate to varying environments.  Realistically, most competitors are not able to be in new environments that far in advance; so adequate hydration is even more essential.

If your child (or any age-group competitor) is consuming large quantities of other beverages such as juice or soft drinks, tell them to drink an equal amount of water with each of those beverages.  Ideally, athletes should limit the consumption of these types of drinks since water is the best daily hydration source.

Doesn’t it seem like protein is always the main concern for vegetarians by non-vegetarians?  How do we get enough if we don’t have a diet full of beef and chicken?

As a vegetarian, I tend to gravitate towards beans, cheese, eggs, and tofu to get my fill, and until recently I thought that these were the only sources.  This notion was completely shattered when my friend lent me the 80-10-10 Diet by Dr. Graham.

The concept behind the title is that 80% of our food intake should contain carbohydrates, 10% fat, and 10% protein- nothing too crazy.  The kicker, however, is that these percentages are to be met by only eating certain fruits and vegetables, and a handful of nuts and seeds.  There is absolutely no mention of meat, eggs, soy or dairy products.

This brings me back to the age-old question: where is the protein? The truth is, Dr. Graham explained that protein is found in just about everything we eat: fruits, vegetables, grains, nuts, and seeds.  While his lifestyle is not for me, it was fascinating to learn more about nutritional make-up of the food I was already eating. You might be surprised at the make-up of your diet. So, take a look at what you eat today.

Below is a chart of the most protein rich fruits and vegetables (with a few grains and beans thrown in for good measure):

Fruit/Vegetable              Serving               Protein (g)
Soy beans (cooked)        1 cup                  29
Hemp Seed                    1/4 cup                18
French Beans                 1 cup                   12.5
Soy nut                          1/4 cup                 10
Peas (cooked)                1 cup                   8.5
Flax Seed                       1/4 cup                5
Passion fruit                  1 cup                     5
Quinoa (cooked)            1 cup                    5
Sweet Corn                    1 cob                    5
Artichoke                      1 med                    4
Avocado                        1 med                   4
Brussel Sprouts             1 cup                  4
Collards                         1 cup                    4
Guava                            1 cup                    4
Potato (baked)               1 med                  4
Dates                             1 cup                    3.5
Fennel                          1 med                    3
Okra                               1 cup                    3
Sweet Potato                  1 cup                    3
Swiss Chard (cooked)   1 cup                  3

*Please keep in mind that the U.S recommended daily protein allowance is 0.8 g protein/kg of one’s body weight.  On average, this equates to about 45 g/day for women and 55 g/day for men.

According to the Food Pyramid we are supposed to eat 2-4 servings of fruit and 3-5 servings of vegetables everyday.  With these requirements, it doesn’t seem crazy to at least come near to our protein requirement with these foods alone.

I challenge you to record your protein intake for one day, making sure to measure the amount found in each food source.  You may be surprised with how much is actually consumed!

High protein recipe:
Yellow Split Peas with Fresh Dill and Crispy Garlic
The Whole Foods Market Cookbook
Serves 6

2 cups yellow split peas
5 cups water
½ tsp turmeric
salt to taste
1/8 cup olive oil
12 whole cloves garlic, peeled and thinly sliced
1 cup finely chopped fresh dill

1.    Rinse and soak yellow split peas for 30 mins
2.    Drain and transfer peas into medium pot
3.    Add quart water, turmeric, and salt to taste
4.    Bring water to a boil, simmer uncovered until peas are slightly pulpy (~45 min)
5.    Drain peas and set aside
6.    Heat olive oil in skillet, add garlic and sauté until golden brown
7.    Add olive oil and garlic to peas
8.    Stir in dill
Per serving: 280 calories, 45 g carbohydrates, 4.5 g fat, 18 g protein

Please feel free to check out these websites for more information on protein requirements and sources:
“Vegetarians in Paradise” http://www.vegparadise.com/protein.html
“Fruit, Vegetable, Nuts & Seeds Charts” http://www.healthalternatives2000.com/fruit-nutrition-chart.html

I’m sure that you’ve heard that fish oil is a good source of omega 3 fatty acids, but do you know how much EPA and DHA are in your supplement?  What is EPA/DHA?  EPA and DHA are two components found in fish oil that have heart-healthy benefits.  Many people are taking omega 3 supplements, generally in the form of fish oil capsules.  What they don’t realize, however, is that to meet the recommended dose of EPA/DHA, they must consume many more capsules than the serving size states.  The American Heart Association recommends on average one gram of EPA/DHA daily.  Most capsules contain 1200mg fish oil in two capsules; however, only about 600 of those are generally omega 3 fatty acids.  Even less of that is EPA/DHA.  Most adults would require about 8 capsules to consume the recommended level of EPA/DHA.

The solution: liquid fish oil supplements.  I recommend my clients consume Barleans Omega Swirl which is a liquid fish oil supplement.  It contains 730mg EPA/DHA per 2 tsp serving.  It actually tastes very good and is easy to incorporate in your daily routine.

Individuals with high triglycerides may need to consume larger quantities.  They also have products suited towards women, vegans, and children!  Of course, always consult with your physician before adding or changing any supplement.  By adding or switching to a liquid fish oil, you will see greater heart healthy benefits!

I was used to getting up at 5:30am because my husband never misses exercising. We always get up early. For almost 30 years, he has been religious about staying in shape. I knew he had always wished that I would do something to improve my fitness.

Well, now I was. The WII Fit had plenty of different exercises from yoga, aerobics, strength training, balance feats and coordination. Over forty in all. The best part was it kept track of my progress or “lack there-of.” It weighed me, kept track of which exercises I did, opened harder levels as I progressed. Chastised me if I missed like on weekends. It was a rather “no brainer.” I was hooked.

One exercise in the aeorbics mode was to run in place. Well I thought that was hard on my knees since I was doing it on hard wood floors, so I went out and bought a Bosu Ball, you know those crazy looking 1/2 balls on a platform. It made it a little harder because I had to watch my balance, but it was also more challenging and easier on my joints. I also bought some small hand weights.

After just a couple of months I began to notice a difference in my endurance. I also lost a few pounds. It was almost like an addiction. If I missed a day, it reminded me that I needed to be there in front of my TV in my livingroom regularly, if I wanted to see a difference. I complied.

I was so excited about this WII, that I told all my friends. Anytime another couple came over for dinner, I had to demonstrate for them. I even convinced a few other “out-of-shape” friends to try it. A couple even went out and bought one for themselves. I don’t think it changed their lives as much as mine though. Too bad I can’t get a commission from Nintendo!

In the past couple years eating a gluten-free diet has become very popular despite the fact that most people really don’t know what “gluten” refers to. To be honest, I didn’t know what gluten was until shortly before I was diagnosed with Celiac Disease (an intolerance to wheat, barley, rye and possibly oats) at 18 years old.

My name is Julie DuBois and I am a Registered Dietitian licensed in the state of Texas.  As a ballet dancer, I have always been health conscious.  My diagnosis of Celiac Disease further increased my desire to study nutrition.  I now work in a private practice that caters to the needs of athletes and active individuals.  I love being able to teach people how to use food as their fuel.

A huge part of my job is clearing up misinformation.  One current trend is following a gluten free diet for weight loss.  While the concept of eating a cleaner diet and removing refined and processed foods is great, many people are adopting the gluten-free diet despite the fact that they don’t have Celiac Disease or a gluten intolerance.   Approximately 1 in 133 people are affected with Celiac Disease. While this accounts for less than 1% of the population, there has been a huge increase in gluten free products and individuals who choose the diet. According to the Gluten Intolerance Group of North America, 15-25% of consumers are requesting gluten free foods.

Does this make me a very happy consumer? Yes! I now have more choices at a lower cost…however, it concerns me as a dietitian.  People who adopt the gluten-free diet without a medical necessity are often unaware that most gluten-free products contain more calories and fat than the “regular” or gluten containing products.  Companies add fat and sugar to to increase the palatability.  Following a gluten-free diet when it isn’t necessary may actually lead to weight gain instead of weight loss. Regardless, people who choose to adopt a gluten-free diet often report feeling better, but this usually has to do with a reduction in consumption of processed food rather than an actual gluten intolerance.  My advice…if you can eat gluten, enjoy it!

Stay tuned for more posts and feel free to ask any questions that you may have!